Maintaining Composure During High Temperatures: A Guideline
Cooling Down in the Heatwave: Here's how to beat the heat wave in Baden-Württemperg, as temperatures can reach up to 37 degrees in some regions. Stay hydrated and always keep sunscreen handy, but check out these other tactics to stay cool:
Ventilate Smartly, but at the Right Time
Opening windows when outside feels like an oven? Maybe not! Ventilate early morning or late evening when temperatures outside are bearable. During the day, keep windows and doors closed to keep the heat out. Darken rooms with blinds or curtains for a pleasant coolness. Air conditioners? The Consumer Center isn't a big fan. They're expensive, energy-hungry, and not as effective as you'd think.
Drink Up—But the Right Stuff!
Your body needs extra fluids on hot days. Aim for at least two to three liters of water daily, distributed throughout the day. Skip the ice-cold drinks as they can strain your circulation even more. Alcohol and caffeinated beverages are also a no-go; they dehydrate your body. Opt for water, unsweetened tea, or diluted fruit juices instead.
Light Bites, Water-Rich Foods
Avoid heavy, greasy meals as they strain the body. Stick to light, water-rich foods like salads, fruits, and vegetables for important vitamins and to help regulate fluid balance. A colorful fruit salad or a cold cucumber soup will be refreshing additions to your diet, and baking heavy dishes can wait for the cool morning or evening.
Choose Comfy Clothes
The summer is the time for airy clothing made of natural materials like cotton or linen. Light colors reflect sunlight and prevent clothing from heating up. Steer clear of tight fits and synthetic fabrics which don't breath. A sun hat or cap offers additional sun protection.
Ice Cubes and Fan Tricks
If your fan isn't cutting it, this hack could help: Place a bowl of ice cubes in front of the fan, recommends the Robert Koch Institute (RKI). However, fans should only be used up to temperatures of around 35 degrees. At higher temperatures, like those we might experience this weekend, the air movement from hot air can promote overheating, according to the RKI.
Warm Showers and Refreshing Foot Baths
A cold shower sounds great when sweat is pouring, but it puts stress on the body. Stick to warm showers, which also bring quick cooling and are gentler on the circulation than ice-cold water. In between, cold foot baths or a wet cloth on the neck can help lower body temperature.
Tip: Unnecessary Heat Sources off on Hot Days
Turn off any heat sources that aren't necessary on hot days. This means many electrical appliances like computers, TVs, and light bulbs heat the room's air a little more. Unplugging them is ideal, as many devices remain in standby mode otherwise, according to the Consumer Center of Baden-Württemberg.
Learn from the Spanish Siesta
When it's hot, we can learn from the Spanish. Do strenuous activities, shop, or garden in the early morning or late evening hours when the sun is less intense. During the hot midday hours, stay in the shade or cool, indoor spaces to spare your circulation.
Store Carpets Away
Residents of warmer climates teach us a thing or two. Their floors consist of cool tiles or pleasant wooden surfaces, usually uncovered by carpets and not trapping heat. It's best to roll up and store carpets during the summer.
Hot Water Bottle in Bed? Give it a Shot!
This tip isn't a joke: Cool down by going to bed with a hot water bottle on hot days. But fill it with cold water, as recommended by the Federal Institute for Public Health. Cool cloths on forehead, lower legs, or forearms can also draw heat from your body, making it easier to fall asleep. Put your bedsheet and nightclothes in a plastic bag in the freezer for a short while.
Exercise? Think Twice
A jog, tennis match, or soccer game is doable at 15 or 20 degrees. But as the heat rises above 30 degrees, doctors advise against exercising. If you must, do so during cooler parts of the day, such as early morning or evening. Prefer shady forests and wear a hat or cap. "Listen to your body" is the advice given on many health portals.
Heat Sources to Ditch: Turn off unnecessary sources of heat on hot days, such as computers, TVs, and light bulbs. These appliances heat the room's air slightly more, adding to the discomfort. Unplugging them is ideal, especially since many devices remain in standby mode otherwise, according to the Consumer Center of Baden-Württemberg.
Scienctific research suggests that adopting a holistic approach to heatwave survival can be beneficial for workplace-wellness and health-and-wellness. Implementing tactics like fitness-and-exercise through light, water-rich foods and choosing comfortable clothes can help maintain fitness levels and prevent heatstroke. In the realm of environmental-science, reducing energy consumption by turning off unnecessary heat sources can simultaneously combat climate-change. Skin-care also plays a role, with cool cloths and water-based products offering relief from the heat. Proper nutrition and hydration are crucial, with an emphasis on avoiding dehydrating beverages like alcohol and caffeine.
